Key takeaways:
- Vitamin B12 is an essential vitamin. It’s mainly found in animal products, and most people get the recommended amount (about 2.4 mcg daily) from their diet.
- If your vitamin B12 levels are low, your healthcare provider may recommend an over-the-counter (OTC) supplement or prescription form of vitamin B12. A common dose of OTC vitamin B12 is 1,000 mcg each day.
- The risk of vitamin B12 side effects is low — even if you take too much. Your body can only absorb a small amount of vitamin B12 at a time. So any extra leaves your body when you pee.
Vitamin B12 is one of the 13 essential vitamins our bodies need to work properly. As a result, it’s common to see it everywhere — from cereal boxes to your favorite energy drinks. It’s also available as a supplement and included in most daily multivitamins.
But how much vitamin B12 do we really need, and what happens if we take too much?
What is vitamin B12?
Vitamin B12, or cobalamin, is one of the eight B vitamins your body needs to function properly. It’s considered an essential vitamin, which means your body can’t make it on its own. Instead, you need to consume vitamin B12 from food or supplements.
You need vitamin B12 for three main roles in the body: making red blood cells, protecting your nerves, and making DNA.
There are several different types of vitamin B12. The most common forms found in supplements include cyanocobalamin, hydroxycobalamin, adenosylcobalamin, and methylcobalamin. There’s no evidence that your body absorbs any one form better than another.
Good to know: Vitamin B12 is mainly found in animal sources, not in plants. So people who follow a vegetarian or vegan diet may have a harder time getting enough vitamin B12 from their food.
How much vitamin B12 do you need each day?
The amount of vitamin B12 you need each day depends on your age. The recommended daily amounts of vitamin B12 are broken down in the chart below:
Click here to see this chart and continue reading